• HEALTH & RECOVERY
    Welcome Guest
    Posting Rules Bluelight Rules Thread Directory 1 Thread Directory 2
    Mindfulness Links Addiction & Mind
    Sober Living Partner Program (SLiPP)
  • H&R Moderators: VerbalTruist

How did YOU work out today?? Yes..YOU!

Status
Not open for further replies.
Naw I'm not overtraining. I'm close but not quite. My body responds to extremely high volume.. just works for me for some reason.

A typical workout is 3-4 muscle groups at 24 sets per muscle. Time to complete is usually 2-3 hours of lifting. I do no cardio and lift 6 days a week. Usually hit every muscle group 2-3x a week.

Rarely do I train twice a day like I did on tues/wed I'm just using it as a shocking technique.

I've overtrained before and currently have none of the symptoms. My strength and weight continues to increase, I'm not sick (despite everybody I know being ill), get plenty of sleep, and have a huge appetite.

Currently I'm at 245 lbs @ 6'4" and body fat is somewhere around 8%.


I used to keep a daily journal here on bluelight but it got tedious keeping paper/online records at the same time. I've been training like the above for over 5 months now so I don't think I'm overtraining.


As an aside- here's wednesday's work out:
16 sets of squats starting with breathing squats then doing deep squats (ass to grass) then heavy - going to my new max of 395 and then ending with hacksquats (new max @580 lbs).
Leg extensions x 4 (new max 310)
Leg curls x 4
16 sets of calves (donkey, reverse donkey, standing, seated)

24 sets of weighted abdominals
24 sets of back (hit some new maxes here as well)
bit of traps

total time was ~2 hrs for legs and ~2 hours for the remainder in the evening.
 
Last edited:
Still in the novice phase, progressing 2-5 pounds per workout.

Squats bodyweight 1x20
135x5
215x9
225x5
225x5

Dumbell Shoulder Press
97x5
97x5
97x4

BB Rows
135x5
135x5
135x5

Shrugs
145x10
145x10
 
Ah I love swimming. I'm going to do that tomorrow instead of my normal routine.

I didn't work out today, but YESTERDAY i went for an amazingly exhilarating run through the woods. The weather was PERFECT end of september warm but cool breeze. ahhhh it was orgasmic.
 
what kind of yoga do you do PI? asana or some sort of vinyasa yoga? I imagine you would love vinyasa stuff (nearly constant flowing motion).

today I'm just going to sit here and eat protein and try to synthesize some muscles :D

Tomorrow bike ride and lifting.
 
aanallein said:
Here's what I did today:

walked 3 miles
stood/walked around at work for 6 hours

chin ups - 8, 6, 6, 6
seated weighted situps @ 130 lbs, 140, 150, 160
oblique twists @ 100 lbs, 110, 120, 130
weighted incline situps w/ 20 lb barbell behind neck - 8 reps, 6, 4
exercise ball situps 20, 18, 16,14
horizontal weighted situps 30 reps, 20, 20 20

following is generally 12 reps, 10, 8, 6 with weight listed for each set
dumbell curls 40, 50, 60, 65
twenty ones 50, 55, 60, 60
reverse curls 60 65 70 75
incline curls w/ dumbells 35 35 35 35
preacher curl w/ ez bar 75, 80, 85, 90
machine preacher curls 155 170 185 dropset to 140 140

skull crushers 70 75 80 85
close grip press 70 75 80 85
dips 7 reps, 12, 9, 7
overhead rope extension 150 lbs x 4 sets
one arm reverse cable pushdown 60 lbs x 4 sets
pushups 16 reps 12 10 10

wrist roller @ 10 lbs - 3 reps, 2, 2 2
wrist curl 55 lbs 60 65 70
reverse wrist curl 30 lbs 35 35 35
behind the back wrist curl 55 lbs x 4 sets


4 hours later and I'm doing Chest/Shoulders so I'll be doing:

bench press x 4 sets (probly start at 225 and work my way to max ~365)
dumbell fly x 4 sets
incline bench press x4 sets
bent forward cable fly x 4 sets
peck deck fly x 4 sets
decline bench press x 4 sets

seated rear lateral raises x 4 sets
lateral raises x 4 sets
front raises x 4 sets
hammer smith shoulder press x 4 sets
clean and press x 4 sets

trap bar shrugs x 4 sets
heavy upright row x 4 sets
dumbell shrugs x 4 sets



That's it for today (tuesday) - then I'll go home and eat like 4,000 calories. =P


updated - actualy saved traps for wednesday. in total I spent 2.5 hours lifting for first part and 2 hours for second part.
Click to expand...

how long does it take you to work out on your on days. wow... today has not been my day just failed a chem test and the answer is directly above my question. So ill ask you this... how many days (out of 7) do you workout? It must take you as long to eat as it does to wokr out!!! awesome, dude! -Spaz-
 
I danced around my house for about 30 minutes in stilletos. It really tones my legs because of the uncomfortable way I have to tense them to keep the heels on. It's a stripper move. lolz.

Then after that, I did multiple reps of crunches, push ups, lunges and squats to tone up. I need more ab work.
 
Gaian Planes said:
what kind of yoga do you do PI?
Click to expand...
Vinyasa and Iyengar. I am a novice.

Spinning 45 minutes
Sculpting class 45 minutes
Cleaning the house 2.5 hours

I am wearing a pedometer. Since 730a I have walked 13,355 steps (about 8.8 miles).

I am thinking about walking the dog a few miles but I really need to shower first.
 
cool, I used to do second series ashtanga (lots and lots of backbends) every morning (well 6 days a week).

Today I did some light shoulder prehab stuff and then 5x10 pullups and then some ab work.
 
intense interval training on the treadmill, sprinting and going up hills
then did planks till burnout/fatigue, same style for butt, chest, abs, legs, etc.
gonna be sore tomorrow
 
how long does it take you to work out on your on days. wow... today has not been my day just failed a chem test and the answer is directly above my question. So ill ask you this... how many days (out of 7) do you workout? It must take you as long to eat as it does to wokr out!!! awesome, dude! -Spaz-
Click to expand...

I work out 5-6 days a week for 1-3 hrs at a time depending on how I'm doing things. I've been working out like this for 24 1/2 months now and logging each workout in a journal and keeping careful track of my diet and how I feel on a day to day basis. Over these 2 yrs I've gained considerable mass. I would estimate that I've gained over 70 pounds of lean muscle. I'm basically a completely different person. Before/After pictures are, in one word, ridiculous.

The amazing thing is that since I have started my life has improved to an unbelievable degree in every single aspect. I look at my life 25 months ago and it is honestly like looking at an entirely different person in every way.
 
Did my morning crunches and girly pushups.

Gonna go cycling for an hour shortly.

Then some more crunches when I get back and then p'raps work on my acrobalancing. Yay handstands!!
 
what's spinning?

last week i got back into kickboxing and boxing cardio classes (one after the other) after a little over a year.

last night went again. the boxkicking class was done by a new girl with a thick russian-ish accent and was really kick-ccentric. she stayed to work in the following boxing class. afterwards i thanked her and said that she killed me and i thought i was going to die. after a moment, she replied "sometimes to die is nice". :D in her accent it was gorgeous.=D
 
misc day (hit it yesterday hard!) - bi's and tri's and calfs and weighted pullups
10 mins HIIT on bike
10 laps freestyle

feeling fucking fit

aanallein said:
The amazing thing is that since I have started my life has improved to an unbelievable degree in every single aspect. I look at my life 25 months ago and it is honestly like looking at an entirely different person in every way.
Click to expand...
Physical strength is the fundamental basis for a happy and well-rounded human being.
 
Status
Not open for further replies.
Top